Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
|
1/3 cup (0g) vegetarian ground beef |
3/4 cup (192g) canned corn |
1 cup (134g) frozen peas |
3 medium (183g) carrots |
3 medium (330g) cooking onions |
4 medium (852g) potatoes |
2 medium (260g) sweet potatoes |
1/4 cup (31g) all-purpose flour |
2 tablespoons (28g) margarine |
1 tablespoon (14g) olive oil |
2 cups (0g) vegetable stock |
3 tablespoons (45g) ketchup |
3 tablespoons (54g) soy sauce |
1/2 tablespoon (9g) salt |
1/2 tablespoon (1g) basil |
1/2 tablespoon (1g) oregano |
3 (9g) garlic cloves |
Total | 1 serving | |
| Alanine | n/a | 0.3 | 0.3 | 0.2 | 0.1 | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Alcohol | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine | n/a | 0.2 | 0.6 | 0.2 | 0.3 | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 3 | 0 |
| Ash | n/a | 1.5 | 1.0 | 1.8 | 1.2 | 9.2 | 2.6 | 0.1 | 0.6 | 0.0 | n/a | 1.6 | 9.6 | 9.0 | 0.0 | 0.0 | 0.1 | 38 | 5 |
| Aspartic acid | n/a | 0.3 | 0.6 | 0.3 | 0.3 | 4.0 | 1.0 | 0.1 | 0.0 | 0.0 | n/a | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Caffeine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium | n/a | 7.7 | 29.5 | 60.4 | 75.9 | 102.2 | 78.0 | 4.7 | 8.5 | 0.1 | n/a | 8.1 | 10.8 | 2.2 | 2.3 | 8.0 | 16.3 | 415 | 52 |
| Calories | n/a | 122.9 | 103.2 | 75.0 | 132.0 | 656.0 | 223.6 | 113.8 | 202.8 | 119.3 | n/a | 43.7 | 32.4 | 0.0 | 0.3 | 1.3 | 13.4 | 1,840 | 230 |
| Calories (kj) | n/a | 514.6 | 431.5 | 316.6 | 547.8 | 2,734.9 | 933.4 | 475.9 | 848.0 | 499.4 | n/a | 181.8 | 135.5 | 0.0 | 1.2 | 5.5 | 56.1 | 7,682 | 960 |
| Carbohydrates | n/a | 29.6 | 18.3 | 17.5 | 30.8 | 148.8 | 52.3 | 23.8 | 0.3 | 0.0 | n/a | 11.3 | 3.0 | 0.0 | 0.0 | 0.3 | 3.0 | 339 | 42 |
| Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper | n/a | 0.1 | 0.2 | 0.1 | 0.1 | 0.9 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Cystine | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Dietary Fiber | n/a | 3.3 | 6.0 | 5.1 | 5.6 | 18.7 | 7.8 | 0.8 | 0.0 | 0.0 | n/a | 0.1 | 0.4 | 0.0 | 0.0 | 0.2 | 0.2 | 48 | 6 |
| Folate | n/a | 73.0 | 71.0 | 34.8 | 62.7 | 136.3 | 28.6 | 8.1 | 0.3 | 0.0 | n/a | 4.5 | 9.7 | 0.0 | 0.9 | 1.2 | 0.3 | 431 | 54 |
| Folate, DFE | n/a | 73.0 | 71.0 | 34.8 | 62.7 | 136.3 | 28.6 | 8.1 | 0.3 | 0.0 | n/a | 4.5 | 9.7 | 0.0 | 0.9 | 1.2 | 0.3 | 431 | 54 |
| Folate, food | n/a | 73.0 | 71.0 | 34.8 | 62.7 | 136.3 | 28.6 | 8.1 | 0.3 | 0.0 | n/a | 4.5 | 9.7 | 0.0 | 0.9 | 1.2 | 0.3 | 431 | 54 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | 0.4 | 0.3 | 1.0 | 4.3 | 2.3 | 1.8 | n/a | n/a | n/a | n/a | 4.2 | n/a | n/a | 0.0 | 0.0 | n/a | 14 | 2 |
| Galactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.4 | 0.1 | 1.1 | 6.5 | 2.8 | 2.5 | n/a | n/a | n/a | n/a | 5.3 | n/a | n/a | 0.0 | 0.0 | n/a | 19 | 2 |
| Glutamic acid | n/a | 0.7 | 1.0 | 0.7 | 0.9 | 2.9 | 0.4 | 1.1 | 0.1 | 0.0 | n/a | 0.5 | 1.3 | 0.0 | 0.0 | 0.0 | 0.1 | 10 | 1 |
| Glycine | n/a | 0.1 | 0.2 | 0.1 | 0.1 | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Histidine | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Iron | n/a | 0.8 | 2.1 | 0.5 | 0.7 | 6.6 | 1.6 | 0.4 | 0.0 | 0.1 | n/a | 0.2 | 1.3 | 0.0 | 0.0 | 0.2 | 0.2 | 15 | 2 |
| Isoleucine | n/a | 0.1 | 0.3 | 0.1 | 0.0 | 0.6 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Lactose | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine | n/a | 0.4 | 0.4 | 0.2 | 0.1 | 0.8 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
| Lysine | n/a | 0.2 | 0.4 | 0.2 | 0.1 | 0.9 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Magnesium | n/a | 30.7 | 34.8 | 22.0 | 33.0 | 196.0 | 65.0 | 6.9 | 0.8 | 0.0 | n/a | 8.6 | 21.6 | 0.1 | 0.8 | 1.4 | 2.3 | 424 | 53 |
| Maltose | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Manganese | n/a | 0.1 | 0.5 | 0.3 | 0.4 | 1.3 | 0.7 | 0.2 | n/a | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 4 | 0 |
| Methionine | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Monounsaturated Fat | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 11.1 | 9.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 21 | 3 |
| Niacin | n/a | 1.8 | 2.3 | 1.8 | 0.4 | 9.0 | 1.4 | 0.4 | 0.0 | 0.0 | n/a | 0.6 | 2.1 | 0.0 | 0.0 | 0.0 | 0.1 | 20 | 2 |
| Pantothenic acid | n/a | 1.0 | 0.7 | 0.5 | 0.4 | 2.5 | 2.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 8 | 1 |
| Phenylalanine | n/a | 0.2 | 0.3 | 0.1 | 0.1 | 0.7 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Phosphorus | n/a | 97.9 | 109.9 | 64.1 | 95.7 | 485.6 | 122.2 | 33.8 | 6.5 | 0.0 | n/a | 14.9 | 70.2 | 0.0 | 0.7 | 0.7 | 13.8 | 1,116 | 139 |
| Phytosterols | n/a | n/a | n/a | n/a | 49.5 | 42.6 | 31.2 | n/a | 41.2 | 29.8 | n/a | 3.2 | n/a | 0.0 | n/a | 1.0 | n/a | 198 | 25 |
| Polyunsaturated Fat | n/a | 0.4 | 0.2 | 0.2 | 0.1 | 0.4 | 0.0 | 0.1 | 5.9 | 1.4 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9 | 1 |
| Potassium | n/a | 314.9 | 205.0 | 585.6 | 481.8 | 3,586.9 | 876.2 | 33.4 | 11.8 | 0.1 | n/a | 171.9 | 114.5 | 0.7 | 3.9 | 6.3 | 36.1 | 6,429 | 804 |
| Proline | n/a | 0.3 | 0.2 | 0.1 | 0.0 | 0.5 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Protein | n/a | 3.7 | 7.0 | 1.7 | 3.6 | 17.2 | 4.1 | 3.2 | 0.3 | 0.0 | n/a | 0.8 | 5.7 | 0.0 | 0.0 | 0.0 | 0.6 | 48 | 6 |
| Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 216.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 217 | 27 |
| Riboflavin | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat | n/a | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 4.7 | 1.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 1 |
| Selenium | n/a | 1.3 | 2.5 | 0.2 | 1.7 | 2.6 | 1.6 | 10.6 | 0.0 | 0.0 | n/a | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 1.3 | 22 | 3 |
| Serine | n/a | 0.2 | 0.2 | 0.1 | 0.1 | 0.6 | 0.2 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Sodium | n/a | 23.0 | 144.7 | 126.3 | 13.2 | 51.1 | 143.0 | 0.6 | 265.9 | 0.3 | n/a | 501.3 | 3,016.4 | 3,488.2 | 0.1 | 0.1 | 1.5 | 7,776 | 972 |
| Starch | n/a | n/a | 5.6 | 2.6 | 0.0 | 131.5 | 32.9 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 173 | 22 |
| Sucrose | n/a | 4.5 | 6.2 | 6.6 | 3.3 | 1.4 | 6.6 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 28 | 4 |
| Sugar | n/a | 5.4 | 6.7 | 8.7 | 14.0 | 6.6 | 10.9 | 0.1 | 0.0 | 0.0 | n/a | 10.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 64 | 8 |
| Theobromine | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin | n/a | 0.0 | 0.3 | 0.1 | 0.2 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Threonine | n/a | 0.1 | 0.3 | 0.3 | 0.1 | 0.6 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Tocopherol, alpha | n/a | 0.1 | 0.0 | 1.2 | 0.1 | 0.1 | 0.7 | 0.0 | 0.9 | 1.9 | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 6 | 1 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.1 | n/a | n/a | 0.0 | 0.1 | n/a | 1 | 0 |
| Total Fat | n/a | 1.0 | 0.5 | 0.4 | 0.3 | 0.8 | 0.1 | 0.3 | 22.7 | 13.5 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 40 | 5 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine | n/a | 0.1 | 0.1 | 0.1 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Valine | n/a | 0.2 | 0.3 | 0.1 | 0.1 | 0.9 | 0.2 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin A, IU | n/a | 124.8 | 2,757.7 | 30,572.0 | 6.6 | 17.0 | 36,886.2 | 0.0 | 1,008.7 | 0.0 | n/a | 419.9 | 0.0 | 0.0 | 69.9 | 8.5 | 0.8 | 71,872 | 8,984 |
| Vitamin A, RAE | n/a | 5.8 | 138.0 | 1,528.1 | 0.0 | 0.0 | 1,843.4 | 0.0 | 231.0 | 0.0 | n/a | 21.2 | 0.0 | 0.0 | 3.5 | 0.4 | 0.0 | 3,771 | 471 |
| Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Vitamin B-6 | n/a | 0.1 | 0.1 | 0.3 | 0.4 | 2.5 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Vitamin C | n/a | 10.6 | 24.1 | 10.8 | 24.4 | 167.8 | 6.2 | 0.0 | 0.1 | 0.0 | n/a | 6.8 | 0.0 | 0.0 | 0.2 | 0.0 | 2.8 | 254 | 32 |
| Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Water | n/a | 156.2 | 107.2 | 161.6 | 294.1 | 676.0 | 200.9 | 3.7 | 4.4 | 0.0 | n/a | 31.1 | 35.6 | 0.0 | 1.2 | 0.0 | 5.3 | 1,677 | 210 |
| Zinc | n/a | 0.7 | 1.1 | 0.4 | 0.6 | 2.5 | 0.8 | 0.2 | 0.0 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 7 | 1 |
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